ENLISTMENT 101: WHAT TO EXPECT WHEN ENLISTING SECRETS OF OUR - MINDEF Singapore
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ISSUE 255/2019 ENLISTMENT 101: SECRETS OF OUR KOPITALK WITH WHAT TO EXPECT CAMP: CHIEF COMMANDO WHEN ENLISTING PULAU TEKONG OFFICER
o r
CONTENTS
Editorial Board
COL Cheong Yunn Shaur d i
E akst
Spe
LTC Joefrey Lee
SWO Chua Hock Guan
SLTC (RET) James Suresh
MAJ (NS) Sebastian Sim
NEW YEAR, NEW US!
Hd New Media Section
MAJ Lee Jia Hui
The first quarter of 2019 is almost over and we have
5
officially marched into March! This is our first issue in
the new year and I hope you’re as excited as I am because
Manager (Army Media)
Army News is now revamped with new and more exciting
Clarice Toh
content meant to cater to you readers. The magazine will
also be published quarterly instead of bi-monthly!
Manager (New Media)
Joseph Wang
Enlistment is our key theme this issue, and we start off with Lee Koot
Tan, who reminisced and shared with us his enlistment journey from pre-
Dy Hd Army Media Section
enlistment checks all the way to his enlistment day. We also went on a road
9
CPT Soon Wei Lun
trip in Pulau Tekong and uncovered hidden places not commonly known
to others (think of dark tunnels and pristine waters). It was indeed an
Assistant Editors
exhilarating journey!
Ng Li Pin
Ng Xi Tong
In line with the Commando (CDO) Formation celebrating its 50th this year,
Aloysius Lum
we had a Kopitalk with Chief Commando Officer where we chatted about his
Lee Xiang Rong
favourite rations, BMT experience and what inspired him to sign on. Also,
LCP Teo Hao Yu
find out the kind of training that vocations such as a CDO Signaller and
Editorial Designer
CPL Cyril Tang
CDO Medic go through.
Hope it was a great first quarter of 2019 for you, and that the rest of the year
15 17
will also be fulfilling!
Writers/Photographers
CPL Shawn Cheow
We would also like to thank CPL (NS) Brandon Kit and CPL (NS) Marcus
CPL Sean Seah
Teo for their contributions in Army News. ORD loh!
CPL Isaac Benjamin Ong
LCP Goh Gen Sheng
Clarice Toh
LCP Joel Tan
Editor, Army News
LCP Gershwin Lim
PTE Felix Lai
PTE Gerald Ng 21
23
PTE Wilson Foo
Contributors
3 Div
9 SIR
Cdo Formation
on!
ring our cohesi
Group photo du
ARMY NEWS
5 Depot Road, #08-10
25 19
Tower B, Defence Technology Towers, Singapore 109681
Tel: 6277 0382 / 62770383 Fax: 62770381
Email: armynews@defence.gov.sg
3
Lee Koot Tan’s Enlistment Journey: Written and Photography By: LCP Teo Hao Yu
Pre-enlistment Written By: LCP Teo Hao Yu
Design By: PTE Gerald Ng Packing for Enlistment
As enlistment day drew nearer, Lee Koot Tan started to make preparations for
Enlistment day - a day that pre-enlistees both anticipate and are nervous about. Let us now the day that he would be stepping into Pulau Tekong. Armed with a list of items
to bring with him in the Enlistment Notice (you may refer to a copy here), he
follow the footsteps of Lee Koot Tan as he reflects on his enlistment journey. We hope that also checked with his friends who recently enlisted what additional items they
understanding more about enlistment will make you feel more prepared when ‘E’ day arrives. brought along on their enlistment day.
Upon receiving his enlistment letter, Lee Koot Tan’s journey started with the pre-enlistment
medical screening and psychometric test at the Central Manpower Base aka CMPB. After the
medical screening at the various stations, he was issued a Physical Employment Standards
(PES) status which determined the rest of his NS journey!
PES Status
PES A, B1
Suitable for combat REC Kevin Lu
Clinical Laboratory Station vocations “I thought of bringing
Blood samples were taken from PES B2, B3, B4 hangers along as I think
Lee Koot Tan to screen for G6PD X-ray Station Suitable for some (From top left to right) Goggles, 3-in-1 soap, detergent, wet wipes, it would be useful for
deficiency, haemoglobin, HIV Next, he took his chest X-ray, combat vocations, slippers, shirt hangers, cleanser, sunscreen, powerbank, haw flakes keeping my cupboard
which helps assess the condition and combat support organised.”
and blood group typing tests. vocations
He also went through urine tests of his heart and lungs.
to detect the presence of blood, PES BP
Fit for Obese BMT
protein and glucose (sugar).
PES C2, C9
Suitable for some
combat support
vocations, and combat
Dental Station service support
This is probably the station Lee vocations REC Muhammad Syabil
Koot Tan dreads the most! But Amsyar Bin
PES D Mohamed Hermy
everything turned out well as he (only applicable to
Ear, Nose and Throat Station
went through oral examination, pre-enlistees) “I brought my powerbank
(From top left to right) Slippers, Febreze, razors, cap, tissue, wet along as it keeps my phone
He also went through an audio Temporarily unfit for
dental charting and dental X-ray. wipes, shirt hangers, body soap, shampoo, nail clippers, ointments, charged to ensure I can be
test where hearing abnormalities grading and pending
further review toothbrush, toothpaste, deodorant, powerbank, detergent connected to my loved ones.”
will be detected.
PES E1, E9
Suitable for combat
E service support and
service vocations
F P
TOZ Clinical Examination Station
L P E D PES F
PECFD At this station, he took his height, Medically unfit
E D F C Z P
weight and blood pressure mea- for any form of
surements. Electrocardiogram service
Eye Station
(ECG) examination and evalua-
Here, Lee Koot Tan went through REC Choy Seng En
tion by Medical Officer (MO) are
routine eye tests to detect any “My friends recommended
also conducted at this station. that I bring along a
eye abnormalities as well as test
for visual and refractive errors. laundry softener as it will
(From top left to right) Slippers, softener, Dettol, Febreze, shampoo, make my clothes smell
cap, shirt hangers, insect repellant, bag of toiletries, wet wipes, nicer and fresher.”
All information referenced from CMPB website. goggles, powerbank
5
Lee Koot Tan’s Enlistment Journey:
Enlistment Day Written By: LCP Teo Hao Yu
Photography By: Army News
Finally, it is the day that Lee Koot Tan is enlisting into Pulau Tekong. To-
gether with his parents, he remembers feeling excited yet nervous about
starting his NS journey in the resort island as he reminisces his first time
stepping into Basic Military Training Centre (BMTC).
Then, Lee Koot Tan joined his family for a series of
briefings, which included an introduction to the types
of training that recruits will be going through as well as
the safety measures that will be taken to ensure training
remains safe yet realistic. After that, together with the
rest of the enlistees, he joined in the oath-taking. Meal time! Lee Koot Tan and his family
remember enjoying the amazing
cuisine prepared by the cookhouse
aunties and uncles.
On the day of enlistment, Lee Koot Tan travelled with his After lunch, he and his family bade
family to Pulau Tekong in the morning, via the shuttle their goodbyes, as Lee Koot Tan
bus from Pasir Ris Bus Interchange and then the Penguin prepares for the next part of his NS
Tekong ferry service from the SAF Ferry Terminal. journey.
Upon arriving in Pulau Tekong, he proceeded to settle his administa-
tive tasks while his family was taken on a comprehensive tour on the Thereafter, he was assigned into a platoon. Subsequently, he went through a series of equipping, where he
facilities in BMTC. Lee Koot Tan proceeded to settle various administra- received equipment and necessities required for his training as a soldier. Finally, Lee Koot Tan and his pla-
tive tasks, such as surrendering his NRIC in exchange for his SAF 11B toon mates headed up to their bunks, and awaited for further instructions from their sergeants. And that
identity card, while his family toured the enlistees’ bunks. was how enlistment day was like for Lee Koot Tan!
7
Secrets of Our Camps:
PULAU TEKONG
Written and Photography By: LCP Teo Hao Yu
When you think of Pulau Tekong, you may
think of botak recruits going through their
Basic Military Training (to find out more, do
refer to page 6-7). However, beyond the often
popularised stories and myths is an island with
various places undiscovered. We went down
to Pulau Tekong to find out more about these
“tourist attractions”. Strap on your seatbelts, we
are going on a road trip!
9
Sphinx Bridge
On the island, there exists two bridges, named Dogra and Sphinx.
The names were derived from the British gun batteries situated
on Pulau Tekong during World War II, as part of the Changi
Fire Command. The Dogra bridge got its name from the Dogra
Regiment, an infantry unit from the British Indian Army, while
the Sphinx bridge was named after the Sphinx Battery that was
stationed on the island.We stopped by at the Sphinx bridge to take
a look and admire the views!
A view from the top of the Sphinx bridge.
Be sure to stop by and have a look at the sign! The bridge seemingly reaching till the end of the horizon.
The wooden stilts swept by the current.
Blue Lagoon
Tunnel Who would have thought that a lagoon existed within Pulau Tekong?
What’s more, it’s a pristine lagoon, which is visible from the Situational
Not so commonly known to the public, Test site. As we stood in front of the calming waves that gently lap the
there are actually a few tunnels to be found shore, it was as if we were temporarily transported to another place.
on Pulau Tekong. These tunnels were There were even tiny crabs and mudskippers crawling in the sand as
believed to have been used as Command well! We would say, the peaceful and serene place was perfect for one
Posts during World War II and provided a to relax and take a breather after a long day of soldiering. A baby mudskipper rests on the
channel for soldiers to move from one place shore, basking under the sunlight.
to another underground. We went to one of
the tunnels and found it to be eerily dark,
possibly due to years of not using it. There
were even some bats resting in the dark!
Entrance to the tunnel.
11
Photography By: 1SG (NS) Gideon Lim, 268th Battalion, Singapore Artillery Bronco, an All-Terrain Tracked Carrier, providing combat support and combat service support function during Exercise Thunder Warrior.
Total Defence
Day 2019
Written By: LCP Teo Hao Yu
Photography By: CPL Cyril Tang
15 February 1942 — a day not to be
forgotten. It is the day where Singapore fell
to the Japanese troops. Henceforth, the date
15 February was marked as “Total Defence
Day”, a reminder of what could and would
happen should Singapore fail to defend
herself, or rely on the protection of others,
and that everyone plays a part in ensuring
that Singapore remains safe, secure and “With this weapon, I will defend my country, Encik!”
sovereign.
During the event, we also took the opportunity to speak to a few recruits and find out what are some of their
Coinciding with Total Defence Day thoughts on receiving their weapons on Total Defence Day.
2019, a Weapon Presentation Ceremony
for recruits from the 1st Commando
Battalion was held at Fort Canning Park
on 15 February as a reminder to soldiers
of their duty in defending our country.
Minister for Communications and Infor-
mation, Mr S Iswaran, also officiated the
launch of Digital Defence as the sixth pillar
of Total Defence during the event, joining
the other 5 pillars, namely Military De-
fence, Civil Defence, Economic Defence,
Social Defence and Psychological Defence. Dr Maliki interacting with recruits from 1st Commando Battalion. For Honour and Glory!
“For me, personally, Total Defence “During our training, our instruc- “I feel honoured to receive my weap-
In his speech, Mr S Iswaran emphasised
serves as a reminder to all Singa- tors make sure that we complete our on on Total Defence Day. Not many
on how every Singaporean can and should
poreans, especially myself, that our tasks correctly and with the correct people have such an opportunity,
play a role in securing our nation’s future.
sovereignty is not something that we mindset. While they are strict and and receiving my weapon at Fort
“Over the past 35 years, Total Defence has
should take for granted, and that we firm, their passion in everything Canning, the site where the British
been invaluable as the rallying call to each
each play a crucial role in sustain- that they do inspire us to try our made the decision to surrender to
and every Singaporean to do our part in de-
ing and preserving the integrity and very best in whatever we do, no mat- the Japanese, is akin to a heavy and
fending our nation against the challenges
peace of our country. This is such ter the difficulty or hardship along solemn responsibility that I need to
that threaten our independence, well-be-
that in the face of threats or aggres- the way.” play my part in protecting my loved
ing, and way of life.” The event was also
sion by any external powers, we are REC Anthony Bau Long Wissel ones and all fellow Singaporeans.”
attended by Senior Minister of State for
able to stand up for ourselves and 3rd Coy Det 10 REC Noel Wee Ee Cher
Defence Dr Mohamad Maliki Bin Osman
and Senior Minister of State for Communi- protect our country.” 4th Coy Det 2
cations and Information Ms Sim Ann. REC Haziq Ruzaiman
4th Coy Det 3
15
Safety In Our Army Written By: LCP Goh Gen Sheng
Photography By: Army News, 3 Div, 9 SIR
Visit to Sungei Gedong Transport Node and 1 AMB
Chief of Staff - General Staff,
“Safety is integral to our mission success, in peace and in operations. We are a citizen Army built on the commitment
BG Kenneth Liow and senior
of our People, and we are anchored on our Values. The Army must strengthen our safety culture, and fulfil our duty of
commanders of Our Army paid a
care to our soldiers.” said Chief of Army, Major-General (MG) Goh Si Hou at the Army Safety Seminar 2019 held earlier
visit to Sungei Gedong Transport
this year. Safety has always been and will continue to be the Army’s top priority and mission outcome. The Army has
Node and 1st Army Maintenance
announced a bottom up approach towards safety to ensure that safety continues to remain as top priority. One of the technicians giving feedback
Base (1 AMB). During the visit, they
on ways to strengthen workshop safety.
witnessed operators undergoing
Senior Army commanders have also been paying visits to the various units to observe their trainings. These visits serve
refresher training and the efforts
as an opportunity for the commanders to interact with soldiers on the ground and find out their thoughts on the safety
put in to enhance safety. This visit
processes put in place during their trainings.
also served as an opportunity
for Transport Operators and
With each visit, the commanders took the chance to stress to soldiers that safety is the ultimate mission priority and
Technicians to provide feedback to
everyone should take ownership of their own safety. Each soldier should voice their concerns if they believe that safety
the senior leaders.
is being overlooked in any aspect of the trainings. Let’s take a look at what went on during some of these visits! Senior commanders engaging technicians from 1 AMB.
Visit to Exercise Panther Strike Visit to 3 Div Provost Company
MG Goh engaging the officer cadets and officer trainees.
MG Goh (first from right) interacting with
participating cadets.
One of the exercises that the senior Army commanders
BG Neo receiving a brief on the conduct of the training and the
visited was Exercise Panther Strike, a finale exercise for safety systems in place during ICT.
BG Neo engaging the NSmen.
the Officer Cadets and Advanced Officer Course trainees.
During the visit on 12 Feb, COA, MG Goh Si Hou and senior Besides active servicemen, senior commanders also visited NSmen during their In-Camp Training (ICT).
Army commanders observed the conduct of the exercise Commander, 3rd Singapore Division (3 Div), BG David Neo, was at 3 Div Provost Company during their
and stressed on these young leaders the importance of ICT and witnessed how NSmen from the company went through an exercise that trains NS Military
sharpening Our Army’s operational readiness and taking Policeman (MP) to execute and perform various roles in MP wartime operations.
charge of training safety.
Visit to 9 SIR Visit to BMTC
Commander SAF Military Police Command, COL Senior Army commanders also visited
Lee Kuan Chung, also paid a visit to 9th Battalion, the Basic Military Training Centre
Singapore Infantry Regiment (9 SIR) when they (BMTC) in Pulau Tekong. During
were having their section live-firing. the visit, they observed training
conducted by the 7th Company,
School 4, BMTC and 3rd Battalion,
Singapore Infantry Regiment (3
SIR). Speaking to the recruits after
Engagement with soldiers from 9 SIR.
observing the Battle Inoculation
There, he reminded troopers and the commanders Course, MG Goh shared the Army’s
of the dangers of three Cs - being Complacent and emphasis on progressive and realistic
doing things Conveniently will result in catastrophic training as well as reminded the
Consequences. He also reminded the companies soldiers that they must be wary and
importance of achieving training standards and Commander BMTC, COL Patrick Ong (first responsible for their individual safety.
COL Lee engaging the conducting body to share some safety pointers. COA engaging soldiers from 3 SIR. from right), speaking to recruits.
mission objectives with safety in place.
17
tt
Our Vocational Training:
Commando
ributions from Cdo Formation
Written By: LCP Teo Hao Yu, with cont Cdo Formation rmation?
Photography By: CPL Cyril Tang, PTE
Gerald Ng, with contributions from
g if yo u we re en lis te d into the Commando Fo
ll be undergoin a Full-Time
er ed wh at ty pe of vo cational training one wi do go es th ro ug h an d the roles he performs as
Ever wond ining a Comman
is iss ue , we un co ve r th e various vocational tra
In th
SF).
National Serviceman (N
LEADER
WEAPON MAN
SIGNAL OPERATOR
DEMOLITION
MAN
MEDIC
BOATMAN
When selected to be a Commando
* For illustration purpose only
Weapon Man, a soldier will go
through the Commando Weapon
Commando Leaders are trained through As a Commando Signal Operator, a To perform his role as a Commando In his training as a Commando As a Commando Boatman, he will have
Course where he learns weapon
the Commando Small-unit Leaders Course soldier will go through the Commando Medic, a soldier will go through the Demo-Man, he will have to complete to go through the Commando Small
skills and is qualified to advise
(CSLC), designed to develop combat Signal Operator Course where he is Commando Medic Course where the Commando Demolition Course Boat Operator Course designed to
his Detachment Commander
leadership and warfighting skills at the trained to install, operate and maintain he learns the skills and knowledge where he learns about target qualify him to handle small boats for
on weapon capabilities and its
Detachment level. The CSLC comprises a suite of Army’s communications required to administer medical analysis, different types of demolition special operations. He will eventually
employment, as well as targeting
two phases; (1) Foundation Phase and (2) equipment. Upon completion of his emergency procedure, trauma materials, standard SAF charges be qualified to prepare boat for sail,
operations. On top of that, he goes
Combat Leadership Phase. In Foundation training, he is equipped with the skills management, perform combat and its effects. The soldier will also plan the sea route, handle the boat
through an added form of Combat
Phase, Commando Leaders are exposed to advise his Detachment Commander casualty care and assist the Medical be familiar with the laying of firing safety and navigate to the destination
Physical Fitness training and learns
to basic Commando vocational skills, on signal capabilities and employ Officer in operating the casualty circuits, as well as operating remote in both day and night conditions.
how to operate the General Purpose
small unit tactics and required to attain the Detachment and Company station. and manual initiation devices. * Boatman usually
Machine Gun, Man-portable Anti-
high standards of physical and combat communications equipment effectively. * Medics usually * Demolition Man usually
hold the rank of up to CPL/CFC.
hold the rank of up to CPL/CFC. hold the rank of up to CPL/CFC. Tank Anti-DOoR, P90, Multiple
fitness. Thereafter, they will embark on the * Signal Operators usually
hold the rank of up to CPL/CFC. Grenade Launcher and Sniper
Combat Leadership Phase overseas, aimed
Weapon.
at developing their combat leadership * Weapon Man usually
through a series of field exercises. hold the rank of up to CPL/CFC.
* Leaders usually
hold the rank of 3SG.
19In this first issue of Kopitalk with Commanders, we went down to Hendon Camp, Home of
the Commandos, and had a chat with Chief Commando Officer, COL Kenny Tay in line with
the 50th anniversary of Our Army’s Commandos. Read on to find out more about him, his
favourite ration and what a day as Chief Commando Officer is like!
Q: What are the traits you think every Commando should Q: What inspired you to sign on?
possess? A: I signed on because of the people. I saw how the
A: First, you need to have honour and must always choose Commandos are anchored in good values, strong
to do the right thing, even when nobody is watching. fundamentals and inspirational leadership that empower
That’s also the reason why in the Commando’s motto “For and enable individuals.
Honour and Glory”, honour comes first. Second, you need
to be indomitable as a Commando. Lastly, you need to be Q: What is your favourite ration food?
receptive to learning. If you don’t learn, you can’t grow, and A: Biscuits. Basically, I eat to live so I prefer food which fills
if you don’t grow, you stagnate. me up easily. Whenever I eat at hawker centres, I go for
stalls with the shortest queue.
Q: What is your leadership style like? Q: If you had the opportunity to come up with a new ration
A: Different circumstances force you to take up different flavour, what would it be?
styles. The leadership style I was under was stewardship, A: A dessert, like chendol with cempedak. Sweet, with the
where you are the steward of the organisation and hence nice texture of cempedak.
do things bigger than yourself. I also believe in servant
leadership, where we serve the nation and the people we Q: What do you do during your free time?
lead. I always strive to be a steward for the organisation, be A: I read books, listen to podcasts or watch videos on
a realistic servant leader who is also authentic. YouTube. My favourite genres are military, leadership
and autobiographies as I like to learn through the life
Q: As we all know, Commandos go through vigorous and experiences of others. I like to play rugby too.
tough training. How do you ensure that training safety is
adhered to at all instances? Q: How big is your family?
A: To me, training safety is something you have to see to A: I have a family of four - my wife and two children aged
believe in it, and then when you believe in it, you will see 13 and 16 years old respectively.
it. Safety is an enabler for us to participate in high-risk
training. In addition to the safety procedures, we also Q: How do you find time to spend with your family, given
inculcate in recruits the value of safety and looking after your busy schedule?
yourselves and your buddy. A: This is always a tough one and there are two things that
I remind myself everyday. First, I try to be more patient
Q: What is the most memorable Army exercise/operation with my family at home, no matter how tired I am. Second,
you took part in that you can share? I make an effort to spend more time with them. This isn’t
A: It will probably be when I went to East Timor as part of easy because as Chief Commando Officer, most of my
International Force East Timor (INTERFET). I learned a time is spent with the formation, and this is necessary in
lot there, such as how a country chooses to move forward ensuring that good leadership permeates and the culture of
and progress. It also allowed me to understand and excellence is maintained.
treasure the sovereignty that we have today, and for that,
we have our strong defence force to thank. Q: Is there anything that you would like to say to the
Commando formation in view that it’s Commando 50 this
Q: As this issue talks about enlistment, we would like to year?
hear from you how was your BMT experience like? A: To the Commando family, we know that we stand on the
A: My BMT experience was a life-changing experience. shoulder of giants, so let us give our best to make sure that
Kopitalk with Commanders:
Commando BMT taught me a few things, most the Commandos are proud of us as we move towards the
importantly, you must learn how to take care of yourself next 50. For Honour and Glory! Commandos!
and be independent. As a Commando, you will become a
soldier who will be relied upon to defend our country. You
CHIEF COMMANDO OFFICER
must also learn to serve something bigger than yourself for
the greater good.
Written By: LCP Teo Hao Yu Photography By: CPL Cyril Tang
21Keeping Fit and Fab - Our Inspiration Feeling that his clothes were getting tighter as well as being unsatisfied with his appearance, CPT (NS) Christian See was de-
termined to start losing weight. Serving as an Officer Commanding (OC) during NS, he also felt like it was his responsibility
to lead by example and keep fit for the nation. He started by working out between three to five times a week and aimed for a
Written By: LCP Gershwin Lim higher caloric deficiency so that he could see faster results.
Photography By: CPL Cyril Tang, with contributions from CPL(NS) Eddy Sufyan Bin Selamat and CPT(NS) Christian See
Every year many NSmen struggle to complete their IPPTs. Some find it hard to squeeze out some time from work, others
find it tough to stick to a workout regime. This issue, we caught up with two NSmen who shared their transformation stories After successfully losing weight, what became your main motivation to
— how they were able to shave off much unnecessary weight and lead a healthy lifestyle. Hope they inspire you to do so too! exercise consistently?
Losing 35kg after his training in Tekong, CPL(NS) Eddy Sufyan Bin Selamat was confident he could keep up the healthy Having enjoyed all the benefits, I definitely wasn’t going to give it up easily. And the only way to
lifestyle and maintain his weight even after he posted out from Tekong. However, he suffered an injury that kept him from do that was to stay consistent in keeping an active lifestyle. But apart from the aesthetic gains, as
being active. At the end of his two years full-time National Service, his weight was at an all time high of 130kg! Now, Eddy I became more active, I realised that staying healthy and fit is also a responsibility that I had
is enjoying a more active lifestyle, with greater self-confidence at a weight of 62kg. to fulfil as a son, father, brother and husband. Without good health and mobility, I would not
be able to fulfil my roles as I age. Losing weight was the first step towards that and staying
What is your main motivation for wanting to lose weight? consistent would ensure a good quality of life in the long run. Plus, I wouldn’t want to spend
another sum of money “upsizing” my new wardrobe.
What motivated me to start on my weight loss journey was my intrinsic determination to
build a new “me”. I was an obese kid growing up, a consistent member of the Trim and
Fit (TAF) club in my education years. I liked sports since young however due to my
size and my lack of fitness, I was often left out in games. Even though I loved
playing rugby in my secondary school days, I often found myself struggling What are some of the benefits you’ve experienced after
to keep up with my peers in terms of fitness. Gradually, I lost my place to the losing weight?
younger peers as my weight kept on ballooning up.
Losing the weight and maintaining an active lifestyle gave me a different
What is your weekly workout routine like when you were perspective of life. I feel more energetic, focused and was able to generally
do more, it made me feel more alive.
losing weight then and keeping fit now?
Losing all that weight also earned me a lot of compliments. Together with a
When I first started out, I started jogging. However, I couldn’t jog that far. new wardrobe, staying active gave my self esteem a real boost.
Probably 400m before I was out of breath. My joints would start to hurt
due to my weight. After the jog, I did static exercises such as pushups, sit
ups and squats to wrap up the daily workout session.
As my fitness gradually improved, I increased the intensity of my
workouts. In addition, I tried a few diets — being vegan, not eating What is your weekly workout routine like when you
carbs etc, but I didn’t manage to keep up with it as it was too were losing weight then and keeping fit now?
stringent. So, I decided to eat as per normal, emphasising more
vegetables and fruits and lesser junk food. It took me 5 years to drop I alternate each workout between strength and cardio. Strength being
to 75kg and eventually after my recent marathon training resistance focused training involving gym equipment or bodyweight
I am now consistently weighing 62kg. exercises. Cardio training is useful for endurance, cardiac health and
caloric burn — exercises that get your heart rate at a constant high (>85%
Keeping fit nowadays, I explored various water sports (kayaking, wind-surfing, of max heart rate). On cardio days, I go running, swimming or have aerobic
stand up paddling), outdoor high elements (rock-climbing and abseiling) and sessions for about 30mins regardless of exercise. If you don’t have a heart
I even took up rugby and tchoukball coaching. Occasionally, I would also meet rate monitor, as long as you are panting heavily at the end of 30mins, you
up with my good friends to play badminton for 2 to 3 hrs straight. Diet-wise, I are doing it right.
eat six small to medium meals a day to ensure my body has sufficient energy to
keep me going through the day. Throughout the week, I do my strength training
four to five times a week while regularly running 5 to 6km every morning. I even
invested in a home gym (equipped with Olympic barbell, weight plates, squat
rack, bench-press) which allows me to train at my own pace and complete my
workouts effectively while balancing the time between my NIE studies and fitness
routine.
What are some of the benefits
you’ve experienced after losing
weight?
The benefits are endless. I developed a
higher self-esteem due to an improved body
image and a more active social lifestyle. My
mobility has improved tremendously as my CPT (NS) Christia
n See - Before
fore weight reduced, putting less stress on the
CPL (NS) Eddy - Be joints and improving my overall health.
Most importantly, I feel good and happy.
23Yu m e n H u t
BOOK OUT HANGOUT & MAKAN: You may be thin
because the no
king, why are th
odles are unique e noodles green? It is
Downtown East WPhriottteognraByph: yLCByP :Gershwin Lim
Dumpling Spin ly made of spin
ac ach! The
g drenched in a de h Noodles features the spinac
LCP Goh Gen Shen licious sauce to h noodles
filled dumplings gether with four
on the side. Th generously
and the mild sa e
voury taste from noodles were very springy,
In this instalment of Bookout Hangout and Makan, we took a look at places nearby every bite. The
four dumplings
the sauce accom
familiar rendezvous point for anyon e bookin g in and out minced chicken were plump an panied
Pasir Ris Interchange — a a mall that boasts a as well as whole d fil
shrimps, a perf led with
of Pulau Tekong. Just a stone’s throw away is Downtown East, Only a 10min walk from
when eaten wit
h the noodles. ect match
multitude of delectable eateries and entertainment outlet s. dishes such as In
Crispy Egg Noo addition to traditional
is a place where you can Hango ut and Maka n range of delicio dles, Yumen H
Pasir Ris Interchange, Downtown East us ut al
table juice such and nutritious noodles made so offers a
with your BMT buddies when you Booko ut! as Laksa Paprik using vege-
a Noodles.
oodle Operating hou
nach N rs: 10:00am -
ng Spi 0) Address: #02 10:00pm (Daily
arts Cafe p l i -113 Downtown )
Forest4 D
Du m
t of the mall, ($4.2 East, 1 Pasir Ris
a da rt s ca fe lo cated in the hear Darts Cafe
Close, S519599
e we visited was
The first plac ectronic Soft-Tip
ore’s largest El
fe. Part of Singap if you are an avid T h e B a si l In
Forest4 Darts Ca m or e th an 20 dart boards. And mpetitions for cus- n
ts
chain, the outlet
boas ouse fun darts co . Next up, we visi
ay er , th ey re gu larly organise in-h tition where anyone can compete dered a Thai cl
ted The Basil In
n and or-
darts pl at io na l co m pe fe an d th e co sy assic, Phad Kra
m er s an d an an nual intern ra tio ns al l ar ou nd the ca a Bangkok styl pow with Rice,
to de co e-
e beautiful floral forest. With the aw em
onions, garlic as inced pork fried with diced
On top of that, th u feel like you’re in the midst of a also the perfect place w
ambience makes
yo st4 Darts Cafe is with rice. The w ell as basil leaves, served
at m os ph er e an d amenities, Fore and have fun! with caramelis
ell-seasoned po
rk was mixed
som e , relax
ddies to kick back ed
and chilli. With onions, aromatic basil leaves
to invite your bu every spoon yo
taste each ingr u take, you can
edient playing
forming a symph off each other,
on
nade your tasteb y of flavours that will sere-
uds, and it undo
Price: $2/game impression on ubtedly left an
ou
Operating hours: (chicken wings rs. On the side, the Gai Thod
) was glazed wit
savoury sauce h
1:00pm - 1:00am (Weekdays), that tasted amaz a sweet and
12:00pm -2:00am (Saturday), was light and cr ing. The surfac
isp, yet when yo e
12:00pm - 12:00am (Sunday) Phad Krapow with Rice ($6
w as te nd er and moist. The u bite into it, it
.50) & Gai a wide array of Basil Inn also off
Address: 1 Pasir Ris Close #01-313 au ers
E!Avenue Downtown East S519599
Thod ($6.00)
promise to exci thentic Thai style foods that
te your palate.
Operating hou
Address: #02 rs: 12:00pm -
-335 Downtow 10:00pm (Daily
n East, 1 Pasir
Ris Close, S519 )
599
Co olM an Dr in k Fre sh
Las tly, we ord ere d the Par fait
, a des ser t con sisting
layers of frozen yoghurt, fresh frui
ts and granolas. The Italian
imported yoghurt is soft and ligh
t, and when paired with fresh
fruits as well as the granolas, eac
h scoop beckons another.
The subtle sourness of the frozen
yoghurt was balanced out
by the sweet and sour notes of the
juicy
all over the Parfait were tiny pockets fruits. What’s more,
of granolas giving the
dessert crunchiness. With a plethor
a of fresh fruits and grano-
las to pick from, this dessert will
satisfy those sweet cravings
of yours while not hurting your IPP
T results! CoolMan also
offers a wide variety of smoothies
and juices that will not only
keep you healthy, it will keep you
happy as well!
Parfait ($6.90) Operating hours: 11:00am - 10:0
0pm (Daily)
Address: #02-k12 Downtown Eas
t, 1 Pasir Ris Close, S519599
25#mostpopular
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